Stir-Fried Beef & Broccoli

I'm trying to seek out some different low fat recipes, and found this stir fry that was perfect.  It also used the flank steak I had in my fridge which was even more of a bonus! 

Steam broccoli over an inch of boiling water until green.  Drain and set aside.

Cut the flank steak with the grain lengthwise into 2 inch wide pieces.  I made the mistake of having the butcher tenderize the meat before I bought it because I was using it in another recipe.  I don't recommend doing that for this recipe, makes it very difficult to cut.

Combine the steak with the garlic, ginger, soy sauce, sherry, cornstarch, salt and pepper in a medium bowl.  In a separate bowl mix the Chile sauce and remaining teaspoon of sherry, to add to the mixture later.

Heat a flat bottomed pan over medium high heat until a bead of water vaporizes.  Swirl in one tablespoon of oil.  Carefully add the beef in one later.  Cook for one minute, letting it begin to sear.  Then stir fry until lightly browned but not quite cooked through, about one minute.  Transfer to a plate and set aside.

Swirl the remaining one tablespoon of oil into the pan and add the onions.  Cook until just translucent, around 30 seconds.

Add the broccoli and stir until just combined.  Return the beef and any juice to the pan.  Stir  the sauce into the pan.  Stir fry just until the beef is cooked through.  Season with more Chile sauce if desired.

I served on top of these buckwheat noodles, but it would also be great over rice.

This was really delicious, and you won't believe the nutrition.  In 1 1/4 cup there's only 246 calories (without the noodles.)  Although you don't marinate the meat for very long, it's still full of taste and makes this dish complex and great. 

Happy Monday!

Stir-Fried Beef & Broccoli

Adapted from Eating Well magazine

Serving size 4

5 cups bite sized broccoli

12 oz flank steak

1 tablespoon minced garlic

1 tablespoons fresh ginger

2 teaspoon reduced sodium soy sauce

2 teaspoons, +1 tablespoon dry sherry

1 1/2 teaspoon cornstarch

1/2 teaspoon salt

1/8 teaspoon pepper

1 teaspoon hot Chile sauce

2 tablespoon peanut oil

1 small red onion, thinly sliced

Steam broccoli over boiling water until green.

Drain and set aside.

Cut steak with the grain into 2 inch wide pieces. 

Combine the steak with garlic, ginger, soy sauce, 2 teaspoons sherry , cornstarch, salt and pepper. 

In a separate bowl mix Chile sauce and remaining tablespoon sherry.

Heat a large flat bottomed pan over medium-high heat.

Swirl in one tablespoon of oil and carefully add the beef in one layer.

Cook for one minute, letting it sear.

Then, stir fry until lightly browned, and transfer to a plate.

Swirl in the remaining oil and add the onion.

Cook for around 30 seconds and add the broccoli.

Stir until just combined and return the beef to the pan.

Stir in the sherry and Chile sauce and swirl into the pan.

Cook until cooked through, and season with more Chile sauce if desired.

Serve over rice or noodles.

Shrimp & Broccoli Pasta Salad

Sometimes I get really motivated and....buy Women's Health magazine.  Bet you thought I was going to say exercise didn't ya?  That's for another day!  Women's Health has some great recipes sometimes, I've tried a couple and am usually pretty pleased with the outcome.  This shrimp and broccoli pasta was one of the good ones.  It can be served hot or cold, I chose hot, but I think it would taste pretty great either way!

I steamed fresh broccoli, but you could use frozen as well.

Also used whole grain pasta.  Cook in a large pot with salted water until cooked through.

I cooked the shrimp on the stove with a little black and cayenne pepper.  Gave the pasta little extra kick when everything was mixed together.

Cut in half around 1/2 cup of cherry tomatoes.  Or you can use sun-dried tomatoes.

You'll need olive oil and red wine vinegar.

Mix the olive oil, vinegar, tomatoes in a large bowl with onion powder and oregano. 

Add freshly squeezed lemon juice from a half of a lemon.  When the pasta, shrimp, and broccoli are all finished add to the bowl with the olive oil mixture and stir to combine.

Serve immediately for the dish to be hot, or you can mix together and keep in the fridge to eat cold later.  This recipe was awesome - simple and only 315 calories.  I added a little freshly grated Parmesan cheese on top for additional flavor, but you can leave that out if you like.  Kudos to Women's Health for this one!

Happy Monday ya'll ;)

(Yes I said ya'll, I've lived in Texas for a year so I think I've earned it!)

Shrimp & Broccoli Pasta Salad

Serves 2

Adapted from Women's Health magazine

8 oz cooked shrimp

1 cup cooked whole wheat pasta

1 cup steamed broccoli

1/2 cup cherry tomatoes, cut in half

2 tablespoons fresh lemon juice

4 teaspoons olive oil

4 tablespoons red wine vinegar

1/2 teaspoon onion powder

1 teaspoon oregano

Mix all ingredients together in a bowl.

Serve immediately or refrigerate to eat cold.

Shake It Up

How was your weekend?  Mine went pretty well, I'm slowly getting used to how hot it's going to be here in Texas for the next three months.  It's a process for me!  I still want to run up to someone in long jeans asking them how they do it without passing out... but hopefully one day I'll get there. 

Every once and a while (ok it happens a lot) I don't feel like cooking dinner.  Especially now with the hot weather, it takes effort to get myself in a hot kitchen, and that's why this fruit shake is awesome.  I usually have enough ingredients to make it, and it always changes a little every time.  It's versatile, but mainly it's cold and it's quick.  Did I mention it's ridiculously healthy? 

I always put bananas in my shakes, they taste so good with all other fruits, I can't think of a reason not to!  Plus I always have some laying around to use.  In this case I used a whole banana and cut it up into little bites before putting in the blender.

 

Also used a handful of strawberries, that I cut into smaller pieces as well. 

For some reason I've been on a watermelon kick, I feel so hydrated after eating it.  There's usually no way I can eat a whole watermelon by myself before it gets a little too soggy, so I thought I would add some to my shake as something different, and to use up the fruit.

I used around 1/2 cup of soy milk, 1/2 cup of orange juice and added around 5 ice cubs to add a little texture :)

Add in the fruit and start blending.

This is great for breakfast, a snack, or substitute for lunch or dinner.  It's jam packed with fruit and healthy stuff (technical term) and believe it or not it does fill you up!  You can be so creative with this too, add whatever fruits you like, and any liquids you prefer. 

Happy Monday everyone!



My Favorite Shake

Serving size: around 2 full cups

1 full banana, cut up

6-7 strawberries, cut up

slices of watermelon

1/2 cup soy milk

1/2 cup orange juice

~5 ice cubes

Combine everything in a blender.

Blend until a thick, but drinkable consistency.

Add additional liquid or ice if needed.

Breakfast for Dinner

I love having breakfast food for dinner; sometimes it just hits the spot!  When I saw this pancake recipe from Williams-Sonoma I thought it would be the prefect meal to do that with.  Who doesn't like creamy pancakes served with berries and powdered sugar?  No matter what time of day or night you eat these, they will be delicious.  

Preheat the oven to 250 degrees F, to keep the finished pancakes in while you cook the rest of the batter.  Place ricotta cheese in a large bowl, and add milk, egg yolks, and sugar.  Whisk to combine.  I used skim ricotta cheese, but you can use regular as well.

Add the flour, lemon zest, and 1/4 teaspoon of salt.  Fold until well blended.

In a medium bowl, combine the egg whites and cream of tartar.  Using a whisk or a handheld mixer on medium speed, beat until soft peaks form.  I made these at C's house and forgot my mixer, so this was quite an arm work out.  Still no one has noticed and asked me if I've been hitting the weights... maybe next time.  Fold the whites into the ricotta mixture with a rubber spatula until just blended.

The recipe calls for four cups of mixed berries.  I cut the servings in half which made around seven pancakes, and used fresh strawberries and blueberries.  Combine the berries and lemon juice.  Stir gently to blend and set aside.

On a griddle or frying pan over medium heat brush the surface with a thin layer of oil.  Ladle around 1/3 cup of batter onto the hot surface.  Reduce the heat to medium low and cook until small bubbles appear around the edges.

Carefully flip and cook until the other side is slightly browned.  These are a little harder to flip than normal pancakes because they don't have as much flour to keep everything together.  Also be careful not to burn them, because of the ricotta cheese they burn faster than normal.  Transfer to an oven proof platter and place in the oven to keep warm, don't cover!  Repeat until all your batter has been used.

Just before serving dust with confectioners sugar and serve with a large scoop of mixed berries.  These were so delicious.  The lemon zest and ricotta cheese mixed with the berries tasted great.  They're light, but you're filled up after eating them.  I served with a couple slices of bacon, and ate it up!  

Enjoy :)

Ricotta Lemon Pancakes

Adapted from: Williams-Sonoma, Essentials of Healthful Cooking

1 cup part skim ricotta cheese

1/2 cup milk *I used skim

3 large eggs, separated

2 tablespoons sugar

1/2 cup flour

1 tablespoon grated lemon zest

1/4 teaspoon salt

pinch of cream of tartar

4 cups mixed berries

1 tablespoon fresh lemon juice

1-2 tablespoons powdered sugar

Preheat the oven to 250 degrees F.

Place ricotta in a large bowl, add milk, egg yolks and sugar; whisk to combine.

Add the flour, lemon zest, and a little salt; fold until blended.

In a separate bowl, combine the egg whites and cream of tartar. 

Using a whisk or mixer beat until soft peaks form.

Using a spatula, fold the whites into the ricotta mixture until just blended.

In a medium bowl, combine the berries and lemon juice and set aside.

On a griddle or frying pan heat over medium heat.  

Brush the surface with a thin layer of oil.

Ladle around 1/3 cup of batter onto the hot surface, and reduce heat to medium low.

Cook until bubbles appear around the edges, around 4-5 minutes.

Carefully flip and cook the other side until brown.

Transfer to oven platter and place in the oven to keep warm. *Don't cover, otherwise the pancakes will get soggy

Repeat until all the batter has been cooked.

Just before serving dust with powered sugar and a large spoonful of berries.